Healthy Brain Nutrition- Part 1
Fatty Fish
No that doesn't mean rushing out to your local fish and chip shop & ordering a large battered cod with chips!
The type of fish I mean are those rich in omega-3 fatty acids, healthy unsaturated fats- Salmon, tuna, mackerel, trout & sardines.
Your brain uses these omega-3 fatty acids to build brain and nerve cells and they are also essential for learning and memory.
They have also been linked to helping slow down mental decline as we age & aid in preventing Alzheimer's Disease.
Not getting enough omega 3's in your diet could lead to learning impairments as well as being linked to depression.
So if you want to keep your brain sharp & your mood high, make sure you're including some good quality fatty fish in your diet twice a week.
Coffee (mmm, yes please!)
When I say Coffee, I don't mean your triple whipped, caramel & unicorn sprinkled flippy flappy mochacinno!
Drinking a small to moderate amount of fresh, high quality black coffee every day not only has been shown to help reduce the risk of cardiovascular diseases but also neurological diseases such as Parkinson's & Alzheimer's.
The caffeine in coffee can also help to improve alertness, concentration & even your mood due to it boosting feel good neurotransmitters.
Did you know that it is also rich in antioxidants so don't feel so bad about starting your day with a fresh, steamy mug of coffee but remember you can have too much.....so stick to everything in moderation.
Turmeric (Oh no ! She's on about it again!)
Curcumin, which is the active ingredient in turmeric, has been shown to be able to cross the blood-brain barrier. This means that it can directly enter the brain & benefit the cells.
As well as being a potent antioxidant & anti-inflammatory compound, it has also been found to be beneficial for those with Alzheimer's, helping to improve their memory & may also be able to assist with the clearing of amyloid plaques which are one of the characteristics of Alzheimer's disease.
Want to increase your brain cells? Curcumin also helps boost a growth hormone which helps to grow brain cells called Brain Derived Neurotrophic Factor (BDNF) and if you're feeling a bit low in your mood, it has also been shown to be just as effective in reducing symptoms of depression over 6 weeks as antidepressant medications due to it's ability to boost Serotonin & Dopamine.
Broccoli
Packed full of powerful plant compounds and rich in vitamin k, a fat soluble vitamin which is essential for forming sphingolipids- the type of fat which is densely packed into your brain cells.
The quantity of plant compounds in broccoli give it good antioxidant & anti inflammatory effects which could aid in keeping the brain free of damage,
A higher intake of vitamin k in the diet has also been linked to better memory.
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